Bed rest was looked as necessaryt for back pain relief. Makes sense on one level more rest the body can repair , rejuvenate and recharge. Similar to a good nights sleep. In many cases the bed rest has been prescribed for acute episodes of rheumatoid arthritis, cavitary tuberculosis, acute myocardial infarction, and acute low back pain.

Chapters in video

0:00 Start pf Video

0:58 What happens during bed rest?

3:29 History of bed rest from WWII to the Space Program

6:17 Is bed rest good for bad for back pain relief

7:13 Tom's plan to combat bed rest and tips to feel beter with back pain


What happens with bed rest when it is done too long?

In a very short period of time bed rest can result in complications resulting:

Joint contractures Can start in greater than 8 hours reason why morning stiffness
disuse muscle atrophy %15 loss of muscle per week
thromboembolic disease
insulin resistance and we have to do you like this is what you
cognitive deficits
Pulmonary Embolism
Anxiety, depression and disorientation
Bone Density Changes
Urinary Tract infections


How did we learn about benefits of early movement?

In World War II a shortage of beds resulted in many sick having to be forced to walk and be more active in their recovery. Those patients forced to walk actually improved faster. In early space travel the downside effects of lack of activity and in a weightless environment caused many problems for the astronauts returning in a very healthy population. This was evident when a Russina cosmonaut needed a wheelchair after a period of time in space! How devastating can this be on the less active or geriatric population. In regards to bed rest the antigravity muscles the trunk and lower extremity those critical to lower back health are affected the most. For 3 to 5 weeks of immobilization can cause %50 of strength to be lost.


How much bed rest is too much?

The evidence is pretty clear. Deyo a spine researcher found greater than 2 days your prognosis for return to activity became worse when compared to 7 days. It allowed the patients on 2 days to return to work %50 faster. After a year another study showed in the European Journal of Pain showed after a year those who had prolonged bed rest in early stages of back pain were more disabled at one year than those who were more active and minimized bed rest.

What to do if you have acute lower back pain?

Do sit or stand for greater than 20 minutes

Use a lumbar roll when sitting

Walk as tolerated

Continue to engage in low level ADLs as much as possible as even if you experience mild pain level and don't increase significant after completion of activities

Check my top three exercises for lower back pain and my video

Reduce or preferably stop smoking which often slows tissue healing and excessive use of antiinflammatories that can slow down healing

Perform Box Breathing or Square breathing to reduce pain levels, stress and anxiety of current low back pain episode.


DISCLAIMER: If you're experiencing pain, numbness, or tingling down into your arm or hand, or any of these exercises are making your condition worse I strongly encourage you to go get it checked out by a local doctor or physical therapist. The exercises I present in this video are very general and may of may not be indicated for your specific problem. You are encouraged to seek local help from a professional who can recommend treatment specific to your individual needs

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To you moving better! Have a great day!